Nov 23, 2017

a) WARM UP:

3 Rounds:

  • Run to the end of the gym and back
  • 10 scap push ups
  • :20 secs side plank
  • 10 jumping jacks

 

b) STRENGTH/SKILL:

Superset x 5 rounds:

Rest 2:00

 

c) WOD:

20 min AMRAP:

  • 2 lengths (20m) – single arm overhead walk (db/kb – moderately heavy)
  • 1 length (20m) – sled pull (walking forward – 135/115)
  • 10 db thrusters – use one dumbbell (hold the dumbbell by the ends)
Posted in WOD